Boost your a.m. protein intake with a breakfast skillet made in under 15 minutes.
If you’re like most Americans, your protein intake for breakfast is typcially inadequate. Maybe you’ve never been in the habit of starting your day with breakfast, or grabbing something as you dash out the door is all you’ve ever been able to make time for. Take note: Having a few key ingredients on hand can help your score a savory breakfast brimming with that ALL important macronutrient responsible for building and repairing muscle! Don’t underestimate the prower of protein, it also helps with weight loss and can keep you feeling full longer.

3. Add soy chorizo crumbles, black beans, and fire roasted tomatoes. Stir to combine and cook until heated. Remove from heat; make a hole in the center of salsa mixture with spoon.

4. Separate egg, dropping white into the hole made in the center of salsa. Add yolk on top of egg white. Place skillet in oven and bake for about 8 minutes or until egg is cooked. Add pepper to taste. Serve immediately.

Today I have a delicious recipe for a recovery snack.. I call it Winter Greek Yogurt Bowl because I’m using seasonal citrus, frozen wildblueberries and a teaspoon of maple syrup. After 40 minutes of resistance training, this recovery snack provides the protein necessary for muscle protein synthesis ( 30 grams of protein). Not only is it high in protein, it’s also great source of fiber and provides 60% of the daily value for vitamin C and 30% of the daily value for calcium (based on a 2000 calorie diet).

This winter, don’t hibernate from a healthy lifestyle and remember, small changes made consistently will ultimately lead to more positive days and less frustration than multiple changes made all at once.

Winter Greek Yogurt Bowl

by Diane Boyd

Ingredients (makes one serving)

1 cup frozen Wild blueberries

1 cup plain non-fat Greek yogurt

1 teaspoon maple syrup

1 fresh mandarin orange

Instructions

1. Remove 1 cup frozen Wild blueberries from freezer and place in a small bowl to defrost for about 30 minutes (or use defrost setting on microwave oven for several minutes until thawed.)

Build a better breakfast bowl in 5 minutes with Real California Dairy. Disclosure: By posting this recipe I am entering a Recipe Redux contest sponsored by Real California Milk products and am eligible to win prizes associated with the contest. I was not compensated for my time.

Have you noticed, people are changing the way they eat? We’re eating simplier. We’re eating less processed foods. We’re cutting back on sugar and adding in more fruits and vegetables. We’re experimenting with a myriad of whole grains, from quinoa to sorghum. But one thing hasn’t changed: the foodie in all of us is not willing to compromise taste! Make no mistake, allowing taste to rule is a good thing! Satisfaction can be, and should be, a goal for healthy eating. (We tend to eat less when we’re satisified.)

So how do you enjoy the taste of eating right? Here’s one of my secrets: California Dairy. California is the country’s leading producer of milk, ice cream, butter, nonfat dry milk, and whey protein. It’s the second largest producer of cheese and yogurt. Real California Milk represents the simple and real dairy foods made with milk from more than 1,400 California dairy families. It’s real food made by real familes kissed by the California sun. When purchasing dairy products, look for foods made with 100% Real California milk that feature the Real California Milk or Cheese Seal..

When you see this seal, you’ll feel good knowing that the product is certified as having been made with 100% Real California Milk from Real California Dairy families.

Today, Real California Cottage Cheese is at the heart of my wholesome breakfast bowl. Prepping it, is as simple as combining these five ingredients (and fresh mint to make it pop) ....into cereal bowls side by side. Then spoon into the layers and savor the texture and terrific taste and of eating real food, real simple. One single bowl has only 320 calories and is filled to the brim with benefits including: a source of healthy fats and whole grains, protein rich (18 grams per serving), high in fiber (6 grams) and a source of both calcium and iron. It’s as delicious, as it is eye appealing. Join me in enjoying the taste of eating right, build yourself a Real California Breakfast Bowl!

Want to learn more about Real California seals and California Dairy? Visit the Real California Milk website at www.RealCaliforniaMilk.com.

Real California Breakfast Bowl

by Diane Boyd

Ingredients (serves 2)

1 cup water

1/2 cup old fashioned oats

1/8 teaspoon salt

1 cup frozen Wild Blueberries

1 cup 1 % milkfat lowfat Real California Cottage Cheese

2 tablespoons pecan pieces

2 teaspoons pure maple syrup

fresh mint, optional garnish

Instructions

for the oatmeal

Combine water, oats and salt in a 2 cup microwave safe container. Microwave on high for 2 1/2 to 3 minutes. Mix well. Set aside.

to assemble breakfast bowl

1. Place frozen wild blueberries in a microwave safe bowl. Use defrost setting for 1 minute or until thawed.

2. Arrange prepared oatmeal, cottage cheese, blueberries and pecans side by side in two cereal bowls. Drizzle each bowl with maple syrup. Garnish with fresh mint.